Quickly develop sexy abs fitness plan

Fitness bar tips: It is not recommended for people with fat body to exercise their abdominal muscles at the beginning, and should focus on aerobic exercise. This article is suitable for people with thinness, average body shape, and slightly fat. (For those who are overweight, please refer to this fitness plan //www.jianshen8.com/jihua/jianfei/)

Do aerobic first and then practice equipment

　　High weight and small times are muscle growth Light weight is weight loss meat. Every time you go to the gym, you will run on the treadmill for at least 30 minutes, and then do some strength. How long have you been to the gym? If you have been more than a week and your body is adapting, it is best to extend the running time for your original 30 minutes. You can jog, walk, go, stop and stop, just keep sweating because it is best to lose weight. The longer you spend in the gym, the better. It is not to let you stay there and rest! After you get off the treadmill, you can push N groups of chest, shoulders, and shoulders. Both light weight and shoulders must be counted many times. The coach will tell you that the simplest movements are not spent on money. I can’t tell you about those movements here.

Abs muscles

　　First, fat must be removed through aerobicity. Go running. The abdominal muscles can only be produced if the sebum is low.

How to quickly develop sexy abdominal muscles

　　1. Be sure to spend a few minutes to warm up before exercise.

　　2. Do not be impatient. During muscle training, the slower the movements are, the more obvious the effect is, and the movements are indeed more effective than those that are done in a hurry.

　　3. People with more body fat must be You should do cardiopulmonary exercise first, such as jogging, swimming, riding a bicycle, etc. You should do cardiopulmonary exercise four to five times a week, and the cardiopulmonary exercise time must be more than 40 minutes. If you do resistance training alone, it is useless because the muscles you train are covered by fat.

4. People with more body fat try not to eat after 9 pm.

5. When ingesting food, try to reduce starch foods such as rice, pasta, bread, etc., and use lean meat, fish, eggs, vegetables and fruits with less sweetness. .

　　6. Exhale vigorously during exercise, and inhale instead.

　　7. When doing abdominal muscles, the muscles in the lower back are antagonistic muscles, so people with problems with their lower back must go to see a doctor. When doing abdominal muscle training, you must do your best. When doing abdominal muscles, stop when you feel uncomfortable.

　8. Another important thing is: perseverance + endurance + perseverance

　　Are you ready?

　　Spend a few minutes a day, and do three groups of each level according to the degree. I believe that in the near future, you will have every perfect abdominal muscle.

A Initial

　　1. Lower abdomen Reverse Crunches Reverse Curls

　　The lower back is under stress: low risk

　　Lying flat on the ground, spreading your hands flat on both sides of the body, used to stabilize the body, and bend your feet together to bend your knees at about 90 degrees. During exercise, lift your hips with your lower abdomen so that your knees should be as close as possible to your chest, and then slowly return to the starting point. Repeat 15-20 times.

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